These six foods protect your heart
If you regularly include the following six food groups in your meal plans, you will effectively lower your risk of heart diseases. With a few more tips, you can enjoy healthy eating without having to sacrifice.
If you don’t eat enough of six specific food groups, there’s a higher risk of heart diseases. But if fruits, vegetables, pulses, nuts, fish and dairy products are regularly included in your diet, the risk of heart attacks and strokes, for example, is reduced, according to a new study published in the European Heart Journal. The study has an immense scope. In order to make dietary recommendations that are as universally valid as possible, the authors evaluated the data of a total of 245,000 people in five independent trials. The participants were from 80 countries and included people with and without prior cardiovascular disease.
The recommendation for a balanced diet that protects heart health:
- 2-3 servings (handfuls) of fruit daily:
Fruit is rich in fibre, vitamins, minerals and antioxidants. Dietary fibre, such as pectin, helps lower cholesterol and regulate blood pressure, which reduces the risk of heart disease. Antioxidants such as vitamin C and flavonoids protect cells from free radical damage and reduce inflammation in the body. Fruit is also rich in potassium, a mineral that regulates blood pressure, which can reduce the risk of stroke.
- 2-3 servings (handfuls) of vegetables daily:
Similar to fruit, vegetables also contain a lot of fibre, vitamins, minerals and antioxidants. In addition to lowering cholesterol, dietary fibre also supports digestion. In particular, leafy green vegetables, such as spinach and kale, are rich in nitrates, which can lower blood pressure and improve vascular function.
- 1 serving of nuts daily:
Nuts such as almonds, walnuts and cashews contain many monounsaturated and polyunsaturated fatty acids, which can lower blood cholesterol levels. The fibre it contains can stabilise blood sugar levels. Antioxidants such as vitamin E protect against oxidative stress and reduce inflammation in the body. Plus, the satiating effect helps control appetite and thus protect against obesity, a crucial factor in heart problems.
- 2 servings of dairy products daily:
Dairy products such as yoghurt and cheese contain calcium, vitamin D, protein and other important nutrients that can help maintain healthy heart function. Calcium supports muscle contraction, including heart contraction, and plays a role in regulating blood pressure. Proteins from dairy products as well as the potassium they contain can help lower blood pressure.
- 3-4 servings of pulses weekly:
Pulses such as beans, lentils and chickpeas are an excellent source of fibre, vegetable protein, complex carbohydrates and minerals such as potassium and magnesium. In addition, pulses have a low glycemic index. This means that they can slowly raise blood sugar levels, helping to control appetite and weight.
- 2-3 servings of fish weekly:
Fatty fish varieties in particular, such as salmon, mackerel and tuna, are rich in omega-3 fatty acids, which have a positive effect on heart health. Omega-3 fatty acids, especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), can lower blood triglyceride levels and reduce inflammation. Regular consumption of fish can lower blood pressure and improve vascular function. In addition, fish is suitable as a healthier protein alternative to meat.
If one or two of these foods don’t appeal to you at all, the researchers have alternatives ready. They list the following as possible substitutes: one serving of whole grains daily and one serving of unprocessed red meat or poultry daily.
Good for the heart: Mediterranean diet
These nutrition tips sound familiar? That’s right, it’s pretty much the same as the Mediterranean diet, where you eat mostly fruits, vegetables, fish, meat, pulses and dairy. Various studies have already shown the positive effect that this type of diet can have on health. Now, the current large-scale study revealed these very food groups as particularly suitable for protecting against heart disease. It’s important to note that it’s a large amount of different foods that are included in this diet. This allows everyone to individually find the foods that appeal to them the most, without having to force themselves to eat things they don’t like.
How to make it easier to eat healthy
The choice of possible food is huge with this diet. The best thing about it? It’s not about doing without, but about enhancing the meal plan with healthy options. So you don’t lose anything, but in the best case, you find new, tasty foods which are also good for a healthy heart. If you approach it with a healthy mindset then you’ve already gained a lot.
Add foods to your diet instead of banning them: A healthy diet will be easier for you if you first add new, healthy foods from the above categories to your current diet. For example, try a new fruit or even vegetable. Or think about what foods from these groups you like to eat, but haven’t had on your plate in a long time. This is the perfect time to buy them again. Eat a handful of nuts on the go or cook a new dish with ingredients you’re not so familiar with. You’re sure to find something you like and without realising it, you’ve added something new and healthy to your meal plans.
Be prepared: When our every day lives get stressful, we quickly reach for unhealthy convenience foods, merely due to lack of time. By preparing even just a bit, you can avoid this bad habit. Cook ahead for several days and freeze the portions. Then, on the days where you have so much on, you have healthy food at hand. For those little hunger pangs in between, cut up raw vegetables or fruit and have them ready as an alternative to crisps and the like. In these situations, nuts are always a good choice, as you don’t have to prepare them, you can snack on them and you are full for a long time.
No-one has to be perfect: Don’t be too hard on yourself. You don’t have to change your whole diet in one day, nor do you have to give up everything that isn't entirely healthy. On the contrary, you’ll eat healthily in the long run if you allow yourself an exception once in a while – without a guilty conscience. Plus, you can always expand your diet with healthy food and, in return, you will be full for longer, so you won’t need to reach for something unhealthy.
Header image: Sylwester Ficek/Pexels
Science editor and biologist. I love animals and am fascinated by plants, their abilities and everything you can do with them. That's why my favourite place is always outside - somewhere in nature, preferably in my wild garden.
